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Chest

Chest Dip

Intermediate

A bodyweight dip leaned forward to bias the lower chest.

Target muscles

Lower Chest

Calories burned

~9 kcal / set

Secondary muscles

Triceps, Shoulders

Equipment

Bodyweight

Goal

Muscle Gain, Strength

Sets / Reps

3 × 8-12

Benefits

  • • Builds pressing strength using just bodyweight
  • • Leaning forward emphasizes the chest over triceps

Step by step

  1. 1Support yourself on parallel bars with arms extended.
  2. 2Lean your torso forward and lower your body by bending your elbows.
  3. 3Lower until your shoulders are near your elbow height.
  4. 4Push back up to full extension.

Breathing guide

Inhale as you lower, exhale as you push up.

Common mistakes

  • • Staying too upright, shifting load to the triceps
  • • Going too deep and straining the shoulders

Safety tips

  • • Lean forward and let your elbows flare slightly for chest emphasis.
  • • Add weight once bodyweight feels easy.

Variations

  • • Tricep dip (upright torso)
  • • Assisted dip machine

Related exercises

Barbell Bench Press

4 × 6-10

Incline Dumbbell Press

3 × 8-12

Decline Bench Press

3 × 8-10

Dumbbell Fly

3 × 10-15